Effects of 8-week Pilates or yoga intervention on body composition, flexibility, balance, autonomic nervous system function, and mental health in adults with stress

[Purpose] In this study, we aimed to verify the effects of an 8-week Pilates or yoga intervention on body composition, flexibility, balance, autonomic nervous system function, and mental health in adults aged 30-39 years experiencing moderate stress.[Methods] Twenty-three adults with moderate stress corresponding to perceived stress scale scores of 14-26 were enrolled in this study. Study participants were assigned to the Pilates (n = 12) or yoga (n = 11) groups. The Pilates group performed Pilates consisting of 21 movements twice a week for 60 min at an intensity equivalent to a rating of perceived exertion of 12 using the Borg scale (6-20). The yoga group performed yoga comprising 17 movements twice a week for 60 min at the same intensity as Pilates. Body composition, flexibility, balance, autonomic nervous system function, and mental health were assessed before and after the 8-week intervention in both groups.[Results] Neither Pilates nor yoga induced significant changes in body composition, owing to the relatively low total exercise volume. Both groups showed significant improvements in flexibility, balance, autonomic nervous system function, and mental health; similar effects were observed between the two interventions.[Conclusion] Pilates and yoga interventions were associated with improvements in flexibility, balance, autonomic nervous system function, and mental health in adults aged 30-39 years with moderate stress, and similar benefits were observed between the two interventions.